The 10k is a race that is perfect for any athlete of any skill or experience level . It can be challenging for the most experienced Olympic athlete who is trying to break a world record time or for someone who has never run a race in their whole life, someone who is just trying to “go the distance”. There is one important similarity that can be traced across all of the different spectrums of runners training for a 10k. This is the importance of a training program to help you meet your goals. There is a KEY element, however, that is necessary for success when following you 10K training schedule.

A training program will get you from where you are to where you want to be. Most 10 K (6.2 miles) training programs are about 8-10 weeks in length. Some however are even longer than that, but it is important to remember that with consistency of training you can achieve you running goals for the 10k in two to three months. This might sound like a long time, but with consistent training you will be amazed at the changes that you will see in your running and in your body and health. Your energy levels will improve and maybe you will be able to go through the day without that extra cup of coffee. Again consistency is the KEY to a 10k running program. What is not important in a 10K program (especially for a beginning runner) is intensity or speed. So it doesn’t matter how fast you do the workouts, only that you do them.

Most beginning 10k training programs will have you doing three workouts per week. Again don’t worry if you have never ran a raced in your life or you don’t ever run at all. The most basic programs will start with a combination of running and walking. Over the course of the program the running times will gradually increase and the time spent walking will decrease. However if you feel like at any point in the program you are pushing yourself too hard, remember to slow down. The body will adapt to stresses that are placed on it.

As long as you are doing your workouts you are placing some stress on the body, the body will then adapt to that stress after some rest period. Then you can push your body to a new stress level and and you will adapt and so on.   However, if you try to do to much too soon you will often end up injuring yourself. Therefore since consistency is the KEY to success, not getting injured is a vital key to consistency.
So when you are doing the workouts that are listed on the schedule, no matter what level of expertise you are, it is important that you preform them at a relaxed and comfortable pace. YOU SHOUD BE FINISHING YOUR WORKOUTS FEELING AS IF YOU COULD HAVE DONE MORE.  You want to finish feeling energetic, not exhausted. This doesn’t mean that you are not getting a good workout, in fact just the opposite is true. You are getting a great workout.

Most likely your legs will feel heavy and sore some days during the workout program. But this is normal! Finishing your workouts feeling as if you could do more enables you to get maximum benefits because you won’t be so sore and tired that you will not want to do the next workout. I know I’ve said it before but I can’t over-stress the importance of consistent exercise, not intensity or speed, but consistency.

In the next post I’m going to be writing about why it is so hard to stay consistent in your workouts and what you can to do to help prevent burnout and stay motivated. Like many other endeavors, training for a 10K requires mental endurance. Staying committed isn’t easy but it is possible. Good luck and have fun getting in great shape!

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1 Comment posted on "THE Key To Success With Your 10k Training Schedule"

[...] read the previous post (which you can find here) if you are new to running. It touches on a few of the basics of a good training program, such [...]


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